1. Nabhi Kriya – 15:20 min

This kriya includes 4 variations of leg lifts and standing forward bend. And even though the actual exercise part is only about 10 minutes, you will be sore. Adjust to your own speed, you don’t have to go as fast as me.

The meditation at the end will bring the world to you. Instead of running and chasing after things, you will bring the whole universe into you and your being. It is very fulfilling way to meditate.

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2. Strong Core with Self Healing Meditation – 15:10 min

This kriya includes life nerve stretch, a good butt kicking exercise, legs push and pull, modified plank pose with breath of fire and of course stretch pose. Second half of the kriya is a heart meditation for self healing. It works so elegantly in combination with the previous exercises. It balances the third and fourth chakra so that we know who we are but at the same time have understanding, love and compassion for others.

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 3. Navel Adjustment – 14:47 min

We will warm up with downward dog/ upward dog movement, follow with the kriya – stretch pose, bow pose, wheel pose and fish pose. These are advanced poses but variations are available. Relaxation is included as well. Meditation is one of my favorites – one minute breath which we start with count of 5 seconds. This kriya will give your spine nice alignment and the meditation will give you stability under pressure or stress.

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4. Sahibi Kriya (Master Your Domain) – 17:23 min

One of my favorite kriyas. We start once again with 2 variations of leg lifts, then follow with cow with extending alternate legs and add arms later. This kriya includes frog poses and some nice arm exercises. Meditation on the Light of your soul, on your beauty, bounty, and bliss. Plus relaxation. Amazing!


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5. Outward Bound (strong physical kriya) 16:49 min

This kriya begins with interesting leg lift variations, then we will move from laying to plow few times. Variation of the frog pose, standing forward bend, sitting forward bend with neck turns, stretching in to bow and we end with nice relaxation.

Meditation that’s included here is for Caliber of Life, to bring weight to your action, positivity to your thoughts in order to live deeply impactful life.


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What do you think?

3 Comments

  • Anna

    Reply Reply September 29, 2016

    Dear Zita,

    Thank you so much for your 15 minute kriyas. They all look so wonderful.

    But I do have a question — I love kundalini yoga, but there is so much to it — so many
    Kriyas, meditations, so many chants. It is completely overwhelming, and i find myself
    Just abandoning the practice because I do not know which ones to choose, and I always
    Fear that I will choose the wrong one, or that there is a kriya, meditation or chant that is
    Even better for me that I am not doing.

    I want to be as calm, graceful, and lovely as you are in all of your videos. Do you have
    Any suggestions?

    Thank you so much for your time!
    Sat Nam,
    Anna

    • Zita

      Reply Reply September 29, 2016

      Hi Anna, I have to say that is a very common struggle. Too much of a good thing.
      However you can never go wrong with any kriya because each kriya works on all the chakras and all subtle bodies.
      Trust your intuition. I’m sure there are already few kriyas that striked you as interesting. See which particular exercises your body is drawn to, see what mantra resonates with your soul and check with your mind about what would you like to achieve.
      Each and every kriya will make you calm and graceful. The key is consistence.
      And if you still can’t choose, go for the Number 4 – Master your Domain kriya. It’s my absolute favorite one :).
      Sat Nam
      Zita Harkaran

  • Anna

    Reply Reply September 30, 2016

    Thank you, Zita!
    Sat Nam,
    Anna

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